X****9
发帖数: 86 | 1 基本参数： 女，168cm, 125-130 lbs， ｂｍｉ：20.5 (去年11月测的，@125 lbs ,
现在估计bmi又长了）
目标：１２０ ｌｂｓ ０８／２８／２０１１
１１７ ｌｂｓ ０９／１１／２０１１
１１５ ｌｂｓ ０９／２５／２０１１
目标bmi: １８．５－１９
用这个算出的基础代谢： http://www.start-losing-weight-today.com/calorie-needs.html
１６００＋
目标摄入热量：Ｍｏｎ／Ｔｕｅ／Ｔｈｕ <＝１３００ｃａｌ
Ｗｅｄ／Ｓａｔ／Ｓｕｎ <＝１５００ｃａｌ
Ｆｒｉ <＝１８００ｃａｌ
计划运动： ４ ｗｅｅｋｄａｙｓ ＋ １ ｗｅｅｋｅｎｄ, ８ ｍｉｎ ａｂ
ｓ＋ ８ ｍｉｎｓ ａｒｍｓ
ｗｅｅｋｄａｙ ２ ｄａｙｓ ｒｕｎ ３.６－４.０ ｍｉ ～ ３６ － ４５
ｍｉｎｓ
２ ｄａｙｓ ｒｕｎ ６.０－７.０ ｍｉ ～ ６０ － ８０
ｍｉｎｓ
ｗｅｅｋｅｎｄ １ ｄａｙ ｒｕｎ ９－１２ ｍｉ ～ ９０－ １４０ ｍｉ
ｎｓ
（ｗｅｅｋｌｙ ｍｉｌｅａｇｅ ～２５－３５）
１－２ ｗｅｅｋｄａｙ(ｓ) ＋ １ ｗｅｅｋｅｎｄ １.５－２.５ ｈｏｕｒｓ
ｒｏｃｋ ｃｌｉｍｂｉｎｇ (ｏｒ ｓｔｒｅｎｇｔｈ ｔｒａｉｎｉｎｇ).
计划饮食：
早餐：水果（one of 芒果/橙子/香蕉/桃子）(100-150 cal), wholewheat break +
almond/peanut butter (150-180 cal), 1 fried or boiled egg (80 cal). (ｐｉｃ
ｋ ２ ｏｕｔ ｏｆ ３)
morning snack : 1 fatfree milk (92 cal)
Lunch: Subway 6 inches blackforest or ｓｅｌｆ－cooked veg／ｔｏｆｕ ＋
ｂｏｉｌｅｄ ｆｉｓｈ／ｓｈｒｉｍｐ (４００－５００ ｃａｌ)
ａｆｔｅｒｎｏｏｎ ｓｎａｃｋ: 1 fatfree milk (92 cal)
Dinner: ｓｅｌｆ－cooked veg／ｔｏｆｕ ＋ ｂｏｉｌｅｄ ｆｉｓｈ／ｓｈｒ
ｉｍｐ ＋ 水果（one of 芒果/橙子/香蕉/桃子） (２ ｏｕｔ ｏｆ ３, ３５
０－４５０ ｃａｌ)
Ｔｏｔａｌ: ３５０ （ｂｒｅａｋｆａｓｔ) ＋ ｓｎａｃｋ (２００) ＋ ５
００ (ｌｕｎｃｈ) ＋ ４００ (ｄｉｎｎｅｒ) ＝ １５００ ｃａｌ
计划用ｍｙｆｉｔｎｅｓｓｐａｌ 来记录饮食。
总的说来属于比较ａｃｔｉｖｅ的ｌｉｆｅｓｔｙｌｅ, 坚持跑步好几年了，ｗｅｅ
ｋｌｙ ｍｉｌｅａｇｅ ｒａｎｇｅｓ ｆｒｏｍ １５ ｔｏ ４０＋ （ｍｏｓ
ｔ ｔｉｍｅ ２０－３０）．但是总是在吃上面没有控制，体重在１２０－１３０之
间晃了很久了（３年左右）。少吃点就能１２０，多吃点就１２５－１３０。rock
climbing 最近才开始不久，菜鸟一只，所以运动量也上不去， mainly for fun。
希望这次能减到１２０以下，（其实对体重不太在意，希望ＢＭＩ 能减到１８．５－
１９, 能更tone一些）先定个１１５的目标吧。觉得自己能到１２０应该不是很难，再
往下就要很努力了。
看到最近的讨论，有个关于补充维生素的问题想问一下：我去年底体检的时候别的都很
正常，就是维生素D太低了，好像只有11左右，医生给开了处方的 （10000IU的），不
过自己没去拿，上个月感冒了，医生说维生素D能提高免疫力（或者我记错了，反正有
什么好处来着）我就买了5000IU的，吃了一些日子。最近看板上又说 对中国人的饮食
结构 而言 Vitamin B 容易比较缺乏。 我的问题是，有必要吃VitaminD 5000IU 同时
再加 复合Vitamin B ？ 这样会总体感觉精神更充沛一些么？
多谢回答了先！也希望斑竹和各位帮忙看看计划有什么需要改进或者不合理的地方。
争取每周都能坚持4-5天在这里update 饮食和锻炼。
还有很多别的问题，以后再慢慢向斑竹和各位请教！ | G***a
发帖数: 27294 | 2 可以啊
,
【在 X****9 的大作中提到】
: 基本参数： 女，168cm, 125-130 lbs， ｂｍｉ：20.5 (去年11月测的，@125 lbs ,
: 现在估计bmi又长了）
: 目标：１２０ ｌｂｓ ０８／２８／２０１１
: １１７ ｌｂｓ ０９／１１／２０１１
: １１５ ｌｂｓ ０９／２５／２０１１
: 目标bmi: １８．５－１９
: 用这个算出的基础代谢： http://www.start-losing-weight-today.com/calorie-needs.html
: １６００＋
: 目标摄入热量：Ｍｏｎ／Ｔｕｅ／Ｔｈｕ <＝１３００ｃａｌ
: Ｗｅｄ／Ｓａｔ／Ｓｕｎ <＝１５００ｃａｌ
| X****9
发帖数: 86 | 3 谢谢公主，刚刚改了名字。
今天的update:
2011-08-08
Breakfast (7:30am, 325 cal):
wholewheat break + almond butter 175 cal; a big banana 150
cal.
Morning Snack (11:00am, 95 cal):
non-fat milk, 1 carton
Lunch (1:15pm, 500 cal),
taiwainese style hotpot, pork (3 oz, 181 cal),
Vege (7 oz, 114 cal), Tofu (35 cal),
FishCake (50 cal),
Honey Green tea (16 oz, 120 cal).
Afternoon Snack (4:00pm, 95 cal),
non-fat milk, 1 carton
Dinner (7:50pm, 173 cal):
Steamed Mahi-Mahi (4oz, 95 cal),
boiled brocolli (1.5 cup, 78 cal)
(only finished 2/3 of the fish fillet & the brocolli in the picture, did not
touch the fried celery + smoked tofu)
Total dine-in: ~1200 cal
Exercise (8:30pm) Jogging 6.1mi (61 minutes) ~ 563 cal.
【在 G***a 的大作中提到】
: 可以啊
:
: ,
| G***a
发帖数: 27294 | 4 牛奶少喝一个，绿茶去掉
【在 X****9 的大作中提到】
: 谢谢公主，刚刚改了名字。
: 今天的update:
: 2011-08-08
: Breakfast (7:30am, 325 cal):
: wholewheat break + almond butter 175 cal; a big banana 150
: cal.
: Morning Snack (11:00am, 95 cal):
: non-fat milk, 1 carton
: Lunch (1:15pm, 500 cal),
: taiwainese style hotpot, pork (3 oz, 181 cal),
| p*********l
发帖数: 26270 | 5 运动牛MM！
要不MM每天加吃一粒Centrum好了，基本上啥都有了 | s**********g
发帖数: 1578 | 6 可以吃综合维生素，不过里面只有几百iu的vitamin D. 记得在防了晒的前提下晒晒太
阳，帮助吸收。 | X****9
发帖数: 86 | 7 2011-08-09
breakfast (8:30am, 282 cal)
Boiled Egg - 70 cal, 1 Peach - 77 cal, 1 Mango -- 135 cal
morning snack (11am, 90 cal)
Non-fat Milk - 90 cal
Lunch (1:00pm, 401 cal)
Mahi-Mahi Fillet, 2oz -- 48 cal, Smoked Tofu, 2oz -- 100 cal,
Cooked Celery, 2 cup -- 54 cal, Brocolli, 1 cup -- 52 cal,
Extra Olive Oil, 14g -- 88 cal (used for cooking), 1 Peach -- 59 cal
Dinner(6:40pm, 286 cal)
Vege Stir-Fry 2cup -- 140 cal (Green Beans/Cautiflower/Green Leaf Vege)
Mushroom/Tofu stir-fried 1.5 cup -- 146 cal
Evening snack (10pm, 100 cal)
Berries (Blue/Black/Rasp-berries) 50 pieces -- 50 cal
Bing Cherry -- 10 pieces -- 50 cal
Total dine-in : 1160 cal
Exercise
7:50am -- 8 min abs/ 8 min arms/ 8 min bun
8:30pm -- 3.86mi / 41 min -- 350 cal | X****9
发帖数: 86 | 8 多谢公主提醒，午饭的蜂蜜绿茶是免费送的，没想到一查热量这么高。记住以后不再要
了。
今天下午刚拿了个牛奶要打开，看到了公主的回帖，就放回去了。。。。 真听话阿。
。。 赫赫
公主觉得我今天的饮食怎么样？是不是水果多了？晚上的snack太晚了么？（其实本来
也不太饿的，但是水果太多了，不吃怕坏了，就挑了低糖的吃。 甜的准备都留到早上
吃了。）
【在 G***a 的大作中提到】
: 牛奶少喝一个，绿茶去掉
| X****9
发帖数: 86 | 9 多谢鼓励和建议。
我今天吃了一个VD3 5000IU & 1 Nature Farm Multi- Vitamin,希望能够坚持下去。（
早就买了，就是总忘记吃）
一般复合维他命里面的 VD 都太少了，对我这样缺的不够。
我的担心是，难道一直要靠吃VD3 来维持？如果停了，会不会又降下去？
有没有什么推荐的饮食或者生活习惯能帮助维持一个正常的ＶＤ水平？（除了多晒太阳
，我们这地方大部分时间阳光有限，而且有太阳的时候也多在办公室里干活呢。。。。）
【在 p*********l 的大作中提到】
: 运动牛MM！
: 要不MM每天加吃一粒Centrum好了，基本上啥都有了
| X****9
发帖数: 86 | 10 Thanks, MM.
有没有什么别的推荐饮食或者生活习惯能帮助维持一个正常的ＶＤ水平？（除了多晒太
阳...)
【在 s**********g 的大作中提到】
: 可以吃综合维生素，不过里面只有几百iu的vitamin D. 记得在防了晒的前提下晒晒太
: 阳，帮助吸收。
| | | X****9
发帖数: 86 | 11 today's snack -- berry bowl
【在 X****9 的大作中提到】
: 2011-08-09
: breakfast (8:30am, 282 cal)
: Boiled Egg - 70 cal, 1 Peach - 77 cal, 1 Mango -- 135 cal
: morning snack (11am, 90 cal)
: Non-fat Milk - 90 cal
: Lunch (1:00pm, 401 cal)
: Mahi-Mahi Fillet, 2oz -- 48 cal, Smoked Tofu, 2oz -- 100 cal,
: Cooked Celery, 2 cup -- 54 cal, Brocolli, 1 cup -- 52 cal,
: Extra Olive Oil, 14g -- 88 cal (used for cooking), 1 Peach -- 59 cal
: Dinner(6:40pm, 286 cal)
| X****9
发帖数: 86 | 12 2011-08-10
Breakfast: (total 322 cal)
Dave's Killer Bread - Good Seed 1 slice + Maranatha Almond Butter 0.5 tbsp
175 cal
1 Boiled Egg 70 cal
1 Peach 77 cal
Lunch (total 406 cal)
Stir Fried Mushroom + Tofu 2cup 146 cal
Stir Fried Veggi 2 cup 140 cal
Turkey Breast 4oz 120 cal
Dinner (total 178)
Mahi Mahi Fish Fillet, 4oz + 0.5 tbsp soy sauce 100 cal
boiled brocolli 1.5 cup 78 cal
Snack (total 270 cal)
Bing Cherry 10 -- 50 cal
Fat free milk 1 carton --90 cal
Instant Ginger Tea with honey - 70 cal
60 berries --60 cal
Exercise: 8 min abs/8min arms/8min buns
total cal: 1176 cal | X****9
发帖数: 86 | 13 2011-08-11
Breakfast: (total 355 cal)
1 big Mango 203 cal
1 Peach 77 cal
15 bing cherry 75 cal
Lunch (total 588 cal)
Yam 1 cup 158 cal
Stir Fried Veggi 4 cup 280 cal
Turkey Breast 5oz 150 cal
Dinner (total 158)
Yam 1 cup 158 cal
Snack (total 80 cal)
80 berries --80 cal
Exercise: 8 min abs
running 6.3 mile/ 63 minutes -- 595 cal
total cal: 1181 cal | X****9
发帖数: 86 | 14 2011-08-12
今天吃多了，可能和平时的不加控制的时候每天吃的下限差不多。（汗一个。。。下限
阿。。。觉得平时不太注意的时候差不多要1800-2200cal/day），都是因为下午WFH，
以后还是无论如何都要在办公室坐着。
今天跑步也比较悲催，特地开了20多分钟的车去河边跑，结果晒晕了，后面都是走一段
跑一段。看来还是不能太冒进。
Breakfast: (total 322 cal)
Dave's Killer Bread - Good Seed 1 slice + Maranatha Almond Butter 0.5 tbsp
175 cal
1 Boiled Egg 70 cal
1 Peach 77 cal
Lunch (total 356 cal)
Stir Fried Mushroom + Tofu 2cup 146 cal
Stir Fried Veggi 3 cup 210 cal
Dinner (total 493 cal)
Turkey Breast 3oz 90 cal
Yam 1 cup 158 cal
Stir Fried Veggi 3.5 cup 245 cal
Snack (total 360 cal)
Bing Cherry 15 -- 75 cal
Fat free milk 1 carton --90 cal
70 berries --70 cal
1 banana --100 cal
3oz grape tomato -- 25 cal
Total cal: 1531 cal
Exercise: jogging (6.0 mi/75mins) 567 cal | X****9
发帖数: 86 | 15 2011-08-13
Breakfast: (get up too late, skipped)
Lunch (total 899 cal)
Dim Sim (250g) 530 cal -
1 Chicken Feet with black bean sauce, 100g - 190 cal
0.5 cup Chinese Pork & Egg Porridge = 179 cal
Dinner (total 175 cal)
Stir Fried Veggi 2.5 cup 175 cal
Snack (total 166 cal)
50 berries --50 cal
half organic D'anjou pear --41 cal
9 oz grape tomato -- 75 cal
Total cal: 1240 cal
Exercise: jogging (6.43 mi/72mins) 612 cal
8 mins abs | X****9
发帖数: 86 | 16 补一下前两天的
2011-08-14
Breakfast (total 247 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Pear - Organic D'anjou Pear, half 41 cal
Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
Boiled Egg, half 46 cal
Lunch (total 315 cal)
Stir-Fry Veggi, 2.5 cup 175 cal
Smoked Tofu 2 oz 100 cal
Shirataki Tofu Noodles - Fettuccine Shaped Noodles 8 oz 40 cal
Dinner (total 291 cal)
Ground Chicken Breast, 2.5 oz 63 cal
Eggplant, steamed, 300g 105 cal
Crab Delights from Surimi, 0.6 cup, 108 cal
Soy sauce, 1 tbsp 15 cal
Snack (300 cal)
10 Bing Cherry, 50 cal
Berries, 65 pieces, 65 cal
Banana, 1, 100 cal
Kirkland mixed nuts, 0.5 oz, 9 piece, 85 cal
Total eat: 1153 cal
Exercise: 3.6mi/40 minutes, 335 cal | X****9
发帖数: 86 | 17 2011-08-15
Breakfast (total 206 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
Boiled Egg, half 46 cal
Lunch (total 206 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
Boiled Egg, half 46 cal
Dinner (total 342 cal)
Ground Chicken Breast, 0.5 oz 13 cal
Eggplant, steamed, 100g 35 cal
Crab Delights from Surimi, 0.2 cup, 36 cal
Soy sauce, 1 tbsp 15 cal
Enoki Mushroom 200g, 90 cal
Spinach 1 bunch 78 cal
Wang - Sea Tangle Noodles 6 oz 30 cal
Fat free milk, 0.5 carton 45 cal
Snack (250 cal)
Grape tomatos, 3oz, 25 cal
Berries, 40 pieces, 40 cal
Banana, 1, 100 cal
Kirkland mixed nuts, 0.5 oz, 9 piece, 85 cal
Total eat: 1004 cal
Exercise: 8 mins abs, 6.4mi/70 minutes, 572 cal | p*********l
发帖数: 26270 | | X****9
发帖数: 86 | 19 hehe ,周日还真的买了个大蒸锅，昨天和前天都尝试了茄盒，放得是绞碎的鸡肉和蟹棒
肉，味道还不错，卖相觉得不够好看，茄子可能蒸过了，出了好多水（不过发现那个水
还挺好喝的）。
打算下次搞得更好看些再贴照片。
【在 p*********l 的大作中提到】
: mm今天吃茄盒了末？
| p*********l
发帖数: 26270 | 20 茄子是会出水的，我蒸茄子也这样
要不，你下次用生菜叶子把茄盒单独包起来蒸？
估计卖相好些，生菜叶子又没啥热量，做个“火鸡茄盒碧玉卷”
【在 X****9 的大作中提到】
: hehe ,周日还真的买了个大蒸锅，昨天和前天都尝试了茄盒，放得是绞碎的鸡肉和蟹棒
: 肉，味道还不错，卖相觉得不够好看，茄子可能蒸过了，出了好多水（不过发现那个水
: 还挺好喝的）。
: 打算下次搞得更好看些再贴照片。
| | | X****9
发帖数: 86 | 21 好主意啊，下回一定试试这么做！成功了一定上照片！
这名字真好听啊，不知怎么的让我想起了红楼梦里刘姥姥吃的那个茄子了， 呵呵
【在 p*********l 的大作中提到】
: 茄子是会出水的，我蒸茄子也这样
: 要不，你下次用生菜叶子把茄盒单独包起来蒸？
: 估计卖相好些，生菜叶子又没啥热量，做个“火鸡茄盒碧玉卷”
| X****9
发帖数: 86 | 22 08-16
Breakfast (total 206 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
Boiled Egg, half 46 cal
Lunch (total 596 cal)
Taiwanese Style hot pot
Tofu 1.4oz 35 cal
Veggi 7oz 114 cal
Fishcake 1, 50 cal
Vermicilli, 0.5 cup 110 cal
Pork, sliced, 2.1 oz 127 cal
Egg, 1, 70cal
Greentea with honey, 12 oz, 90 cal
Dinner (173 cal)
Mahi Mahi Fish Fillets, 4oz, 95 cal
Brocolli, 1.5 cup, 78 cal
Snack (115 cal)
Fat free milk, 90 cal
Grape tomatos, 15 peices, 3oz, 25 cal
Total eat: 1079 cal
Exercise: 8 mins abs
5.2mph 21min -- 171cal | X****9
发帖数: 86 | 23 08-17
Breakfast (total 195 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
Boiled Egg, half 35 cal
Lunch (total 358 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
Boiled Egg, half 35 cal
Tofu noodle 8oz 40 cal
Cabbage cooked 1 cup 13 cal
Soy Sauce, half tbsp, 8 cal
Shrimp 5 peices, 1.5oz, 42 cal
Dinner (702 cal)
Vermicilli, 2 cup 440 cal
Cooking oil vegetable, 1tbsp, 124 cal
Fish steamed with black bean sauce, 3*47.5 grams, 138 cal
Snack (180 cal)
Fat free milk, half carton, 45 cal
Grape tomatos, 30 peices, 6oz, 50 cal
Mixed nuts, 9, 0.5oz, 85 cal
Coffee- decaf, 8oz, 0 cal
Total eat: 1435 cal
Exercise: morning: 3.6mi/40minutes -- 332 cal
evening: 6.42mi/1:01:45 -- 576 cal | X****9
发帖数: 86 | 24 今天下了班没忍住就去外面中餐馆吃了，点了酸菜粉丝煲和豆瓣鱼片，吃的很爽。就是
粉丝热量好高啊，虽然只吃了7-8分饱，还是有700多卡，（很可能还少算了些？）
于是吃完了回来就又出去跑了一圈，吃的多了就是有力气啊，前两天吃的总热量只有
1100-1200的时候，大概都是跑得5.2-5.5的速度（也许是心理作用，当然跑得也更轻松
一些），今天吃饱了跑到平均6.2，有上坡有下坡，也只用了7-8成的力气，好像耐力有
些小进步。
今天好像还是头一回weekday跑double总的迈数达到10迈。而且好像也是自从最近开始
仔细记录饮食以来，第一天suger 少于 target. 主要是减了水果，除了grape tomato
没吃别的。
cal / Carb / Fat / Protein / Sodium / Suger
actual: 1435 / 166 / 43 /103 / 2673 / 26
target: 2108 / 289 / 70 / 79 / 2500 /42
【在 X****9 的大作中提到】
: 08-17
: Breakfast (total 195 cal)
: Dave's Killer Bread- Good Seed 1 slice 45g 130cal
: Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
: Boiled Egg, half 35 cal
: Lunch (total 358 cal)
: Dave's Killer Bread- Good Seed 1 slice 45g 130cal
: Columbus - Herb Roasted Turkey Breast 1 oz 30 cal
: Boiled Egg, half 35 cal
: Tofu noodle 8oz 40 cal
| X****9
发帖数: 86 | 25 A very bad day on diet, ate too much carb, esp. dinner (totally 60% carb).
should be more careful on the diet and think twice before eating anything
high carb/high suger!!
The positive side of having more carbs is running faster with very little
extra effort.
No more dine out with friends over the weekend & must have a long run (>10mi
) during the weekend!
08-18
Breakfast (total 340 cal)
Dave's Killer Bread- Good Seed 1 slice 45g 130cal
Columbus - Herb Roasted Turkey Breast 2 oz 60 cal
Almond Butter, 1 tbsp, 90 cal
Raw Peach, 1, 60 cal
Lunch (total 508 cal)
Taiwanese Style hot pot
Tofu 1.4oz 35 cal
Napa, 2 cups 26 cal
Fishcake 1, 50 cal
Vermicilli, 0.5 cup 110 cal
Pork, sliced, 2.1 oz 127 cal
Egg, 1, 70cal
Greentea with honey, 12 oz, 90 cal
Dinner (438 cal)
Vermicilli, 1 cup 220 cal
Columbus - Herb Roasted Turkey Breast 2 oz 60 cal
Yam, 1 cup, 158 cal
Snack (180 cal)
Fat free milk, half carton, 45 cal
Grape tomatos, 30 peices, 6oz, 50 cal
Mixed nuts, 9, 0.5oz, 85 cal
Coffee- decaf, 8oz, 0 cal
Total eat: 1466 cal
Exercise:
evening: 7.0mi/1:11:12 -- 639 cal
Carb: 183g -- 60%
Protein: 90g -- 30%
fat: 37g --10 %
Suger: 60g | X****9
发帖数: 86 | 26 08-19
Breakfast (total 190 cal)
Columbus - Herb Roasted Turkey Breast 2 oz 60 cal
boiled egg, 1, 70 cal
Raw Peach, 1, 60 cal
Lunch (total 415 cal)
Snow Peas, 1 cup, 35 cal
Celery, 2 medium stalk, 12 cal
stir-fried Tofu 3/4 cup 90 cal
stir-fried Mushroom, 150g, 42 cal
smoked tofu, 1oz, 50 cal
cauliflower, 200g, 46 cal
Lite Soy sauce, 15 cal
Extra Virgin Olive Oil, 1 tbsp, 125 cal
Dinner (215 cal)
Snow Peas, 1 cup, 35 cal
Celery, 1 medium stalk, 6 cal
stir-fried Tofu 0.5 cup 68 cal
stir-fried Mushroom, 100g, 28 cal
Lite Soy sauce, 15 cal
Extra Virgin Olive Oil, 0.5 tbsp, 63 cal
Snack (200 cal)
Fat free milk, carton, 90 cal
Grape tomatos, 30 peices, 6oz, 50 cal
Decaf coffee, 2cup, 0 cal
Red wine merlot, 4oz, 60 cal
Total eat: 1020 cal
Exercise: morning 8min abs/arms/buns/legs/stretch
evening: 7.0mi/1:07:33 -- 630 cal
Carb: 85g -- 44%
Protein: 70g -- 36%
fat: 38g --20 %
Suger: 51g | X****9
发帖数: 86 | 27 08-20
Breakfast (total 223 cal)
Columbus - Herb Roasted Turkey Breast 2 oz 60 cal
boiled egg, 1, 70 cal
1/2 grapefruit, 52 cal
half D'anjou Pear, 41 cal
Lunch (total 460 cal)
Subway, turkey breast & black forest 6" on honey oat, no cheese/sauces, 300
cal
subway, yogurt parfait, 164g, 160 cal
Dinner (332 cal)
Home-made vegetable stir-fry, 4cup, 280 cal
1/2 grapefruit , 52 cal
Snack (200 cal)
Banana, 1, 100 cal
Grape tomatos, 30 pieces, 6oz, 50 cal
Dove dark chocolate, 1 piece, 42 cal
Total eat: 1207 cal
Exercise: NONE
Carb: 175g -- 72%
Protein: 51g -- 21%
fat: 16g --6 %
Suger: 82g | X****9
发帖数: 86 | 28 08-21
Breakfast (total 223 cal)
Columbus - Herb Roasted Turkey Breast 4 oz 120 cal
Lunch (total 388 cal)
Taiwanese Style hot pot
Tofu 1.4oz 35 cal
Napa, 4 cups 52 cal
Fishcake 1, 50 cal
Pork, sliced, 3 oz 181 cal
Egg, 1, 70cal
Greentea without honey, 16 oz, 0 cal
Dinner (462 cal)
Home-made vegetable stir-fry, 1.5 cup, 105 cal
eggplant , 150g, 53 cal
Crab flake surimi, 0.5 cup, 90 cal
ground chicken breast, 1 oz, 25 cal
Lite Soy sauce, 15 cal
Stir fry mushroom + tofu (200g + 3/4 cup) 101 cal
shrimp, 4 large, 73 cal
Snack (200 cal)
tomatos, 1 big, 33 cal
Fresh blueberry, 50 piece, 50 cal
Total eat: 1053 cal
Exercise: morning: 13 mi/2:32:41, 1101 cal
Carb: 70g -- 35%
Protein: 103g -- 52%
fat: 27g --13 %
Suger: 18 g | X****9
发帖数: 86 | 29 08-22
Breakfast (total 120 cal)
Boiled egg 1, 70cal
half banana, 50 cal
Lunch (total 380 cal)
Home-made vegetable stir-fry, 1 cup, 70 cal
eggplant , 150g, 53 cal
Crab flake surimi, 0.5 cup, 90 cal
ground chicken breast, 1 oz, 25 cal
Lite Soy sauce, 15 cal
Stir fry mushroom + tofu (100g + half cup) 91 cal
shrimp, 2 large, 36 cal
Dinner (369 cal)
Home-made vegetable stir-fry, 2 cup, 140 cal
cauliflower , 200g, 46 cal
Lite Soy sauce, 15 cal
Stir fry mushroom + tofu (150g + 3/4 cup) 132 cal
shrimp, 2 large, 36 cal
Snack (50 cal)
Grape tomatos, 6oz, 50 cal
Total eat: 919 cal
Exercise: morning: 8 mins abs/buns/arms
evening: 8 mins abs/buns/arms (raining, cannot run outdoors)
Carb: 99g -- 57%
Protein: 58g -- 33%
fat: 18g --10 %
Suger: 34 g | X****9
发帖数: 86 | 30 08-23 (Tue)
Breakfast (total 130 cal)
Boiled egg 1, 70cal
Columbus-Herb Roasted Turkey Breast, 2oz 60 cal
Lunch (total 280 cal)
Home-made vegetable stir-fry, 2 cup, 140 cal
House Food - Shirataki (Yam Noodles), 8 oz, 20 cal
Columbus Naturally Smoked Pastrami - beef 3oz, 120 cal
Dinner (359 cal)
Home-made vegetable stir-fry, 2.5 cup, 175 cal
Stir fry mushroom + tofu (150g + 3/4 cup) 132 cal
half grapefruit, 52 cal
Snack (293 cal)
10 Bing Cherry, 50 cal
50 blueberries, 50 cal
4 Gummy Bears, 30 cal
Gu Chomps -watermelon, 2 pieces, 45 cal
1 Tomatos - 33 cal
Mixed nuts, 9 pieces, .5oz, 85 cal
Total eat: 1062 cal
Exercise: morning: 5.67 mi / 65 min 526 cal
evening: 8 mins abs/buns/arms
Carb: 87g -- 51%
Protein: 62g -- 36%
fat: 23g --13 %
Suger: 39 g | | | X****9
发帖数: 86 | 31 08-24 (Wed)
Breakfast (total 130 cal)
Boiled egg 1, 70cal
Columbus-Herb Roasted Turkey Breast, 2oz 60 cal
Lunch (total 363 cal)
Home-made vegetable stir-fry, 1.5 cup, 105 cal
House Food - Shirataki (Yam Noodles), 8 oz, 20 cal
Columbus Naturally Smoked Pastrami - beef 3oz, 120 cal
Stir-fried tofu + mushroom (3/4 cup + 100g) 118 cal
Dinner (521 cal)
Home-made vegetable stir-fry, 2.5 cup, 175 cal
Stir fry mushroom + tofu (100g + 3/4 cup) 118 cal
half banana, 50 cal
Steamed Tilapia, 4oz, 109 cal
1 bite chocolate muffin, 69 cal
Snack (293 cal)
10 Bing Cherry, 50 cal
20 blueberries, 20 cal
grape tomatos 6oz, 50 cal
4 Gummy Bears, 30 cal
1.5 piece ShanZha candy, 30 cal
Talking rain Sparkling ice, orange mango, 4oz, 2 cal
Total eat: 1196 cal
Exercise: morning: 7.4 mi / 81 min 663 cal
& 8 mins abs
Carb: 101g -- 47%
Protein: 92g -- 43%
fat: 23g --10 %
Suger: 50 g | X****9
发帖数: 86 | 32 08-25 (Thu)
Breakfast (total 172 cal)
Boiled egg 1, 70cal
half banana, 50 cal
half grapefruit, 52 cal
Lunch (total 363 cal)
Home-made vegetable stir-fry, 2.5 cup, 105 cal
House Food - Shirataki (Yam Noodles), 8 oz, 20 cal
Columbus Naturally Smoked Pastrami - beef 3oz, 120 cal
half D'anjou pear, 4oz, 41 cal
Dinner (403 cal)
Home-made vegetable stir-fry, 2.5 cup, 175 cal
half banana, 50 cal
Steamed Tilapia, 4oz, 109 cal
1 bite chocolate muffin, 69 cal
Snack (155 cal)
10 Bing Cherry, 50 cal
20 blueberries, 20 cal
grape tomatos 6oz, 50 cal
2 Gummy Bears + 2 Gummy Fish, 35 cal
Talking rain Sparkling ice, orange kiwi-strawberry, 4oz, 2 cal
Total eat: 1086 cal
Exercise: Morning: 8 mins abs/buns/arms
evening 8 mi / 84 min 745 cal
Carb: 116g -- 61%
Protein: 58g -- 30%
fat: 17g --9 %
Suger: 63 g | X****9
发帖数: 86 | 33 晚上和朋友去吃鼎泰丰，虽然只是吃了7-8成饱，还是好多卡路里阿。。。。
08-26 (Fri)
Breakfast (total 232 cal)
Boiled egg 1, 70cal
half banana, 50 cal
half grapefruit, 52 cal
Smoked beef pastrami, 1.5oz, 60 cal
Lunch (total 440 cal)
Home-made vegetable stir-fry, 1 cup, 70 cal
Stir-fried Tofu + mushroom (3/4 cup + 100g), 118 cal
Steamed Tilapia, 6oz 164 cal
Eggplant steamed, 250g, 88 cal
Dinner (695 cal)
Sticky rice cake, 75g, 177 cal
Dim Sum 2 Xiaolongbao, 170 cal
Dim Sum 4 Pork + Shrimp Siu Mai, 232 cal
Dim Sum steamed fish dumpling, 3, 116 cal
Snack (195 cal)
0.5 Carton Fat free milk, 45 cal
1 cup black coffee, 0 cal
40 blueberries, 40 cal
grape tomatos 3oz, 25 cal
2 Gummy Bears + 2 Gummy Fish, 35 cal
Navel orange, 1 medium, 50 cal
Total eat: 1562 cal
Exercise: None
Carb: 161g -- 51%
Protein: 104g -- 33%
fat: 48g --15 %
Suger: 60 g | X****9
发帖数: 86 | 34 头一天蛋白质吃的比碳水还多。。。
08-27 (Sat)
Breakfast (total 182 cal)
Boiled egg 1, 70cal
half grapefruit, 52 cal
Roasted Turkey breast, 2oz, 60 cal
Lunch (total 419 cal)
Taiwanese Style hot pot
Tofu 4.2oz 105 cal
Napa, 1 cups 13 cal
Fishcake 1, 50 cal
Pork, sliced, 3 oz 181 cal
Egg, 1, 70cal
Blacktea without honey/suger, 16 oz, 0 cal
Dinner (306 cal)
Eggplant sandwich (eggplant 50g + chicken breast 0.5oz + crab Surimi 0.2 cup
), 18 + 13 + 36 = 67 cal
Steamed Tilapia, 4oz, 109 cal
Soy sauce, 1 tbsp, 15 cal
Lettuce, half head, boiled, 55 cal
Red wine Merlot, 4oz 60 cal
Snack (231 cal)
Costco Greek Yogurt, 0.75 cup, 90 cal
Blueberries, 15, 15cal
Bing Cherry, 5, 25 cal
Mango, 0.75, 101 cal
Total eat: 1138 cal
Exercise: Morning: 8 mins abs/buns/arms
Evening: running 6.4 mi/64 minutes, 579 cal | c**********t
发帖数: 8546 | | X****9
发帖数: 86 | 36 是，周五晚上出去吃就是很难控制，已经只有7-8分饱了，其实主要还是中午也没少吃
，晚上还有些事儿弄得有点晚，又吃了更多的snack.... 下次一定记住，知道晚上要出
去social的话，中午和snack一定要控制好。
【在 c**********t 的大作中提到】
: 每天的热量不太稳定
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